If it is difficult to climb 10 stairs nonstop and lift 4.5kg, treatment for sarcopenia may be necessary.
Sarcopenia, or muscle reduction, is a disease that threatens health in old age, and can be prevented in combination with exercise therapy and nutrition management.
Muscle reduction is literally a condition in which muscles decrease. This is due to degenerative changes in the musculoskeletal system, changes in the nervous system and hormones, decreased activity, imbalance in nutritional status, and persistent chronic diseases.
More than half of those in their 80s and older are known to have sarcopenia. As a result, falls, osteoporosis, and dysfunction may occur, which may significantly reduce the quality of life, so caution is needed.
In particular, in the case of aging, the patient may not be aware of it and may worsen. Older people with chronic diseases such as heart failure, chronic lung disease, diabetes, and kidney disease should suspect sarcopenia if they lose physical function, lose weight, feel depressed, lose concentration, or fall frequently.
Just because you have less muscle mass does not diagnose sarcopenia. It is judged based on walking speed and decreased grip strength.
In patients with reduced muscle mass due to bioelectrical resistance analysis (BIA), which measures body composition, etc., walking speed drops to 1 meter (1 m/s) per second, and hand grip strength is less than 28 kg for men and less than 18 kg for women.
In particular, if the circumference of the calf is less than 34 centimeters (cm) for men and 33 centimeters for women, or if there is an abnormality in SARC-F, it is recommended to receive a sarcopenia evaluation at the hospital. According to the Korean Senior Citizens Adolescent Cohort, if the SARC-F score is 4 or higher, it is highly likely to be sarcopenia.
The SARC-F evaluation criteria are two points for each item if it is very difficult to carry 4.5kg, or if it is difficult to walk from one end of the room to the other, and it is very difficult to get up from the chair (wheelchair) and move to the bed ( dragonfly). In addition, if it is difficult to climb 10 stairs nonstop or if you have fallen more than four times in the past year, you will add two points per item.
Old age sarcopenia increases the incidence of falls and fractures, and can be an important factor in the occurrence of various diseases such as obesity, diabetes, high blood pressure, osteoporosis, cognitive decline, stroke, and dementia. The lower the skeletal muscle mass or muscle strength, the greater the probability of disability and the higher the risk of death.
To treat and prevent sarcopenia, exercise therapy and nutrition management should be performed at the same time.
Resistant muscle training rehabilitation helps increase muscle mass. In particular, it is recommended to do squats, push-ups, dumbbells, and band exercises steadily. It is also good to do aerobic exercise such as walking and indoor bicycle. However, the elderly or patients with musculoskeletal disorders must increase muscle mass through appropriate exercise prescriptions to prevent side effects.
Nutrient intake is also important. Eat enough protein with black beans, meat, fish, tofu, and eggs, and vitamin D, unsaturated fatty acids, and antioxidants are also helpful.
Writer: Michael Wu
(Picture from Unsplash)
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